26 Delicious Fall Low FODMAP Recipes for Every Meal

Fall is a season of cozy meals, hearty vegetables, and comforting flavors.

For those following a low FODMAP diet, finding recipes that capture the essence of autumn while remaining gentle on the digestive system can feel challenging.

From roasted root vegetables to warming soups, and from sweet pumpkin treats to wholesome grain bowls, there’s a variety of options that are both flavorful and low FODMAP.

In this article, we’ve compiled 26 fall low FODMAP recipes that are perfect for breakfasts, lunches, dinners, and desserts.

Each recipe celebrates seasonal ingredients, balancing taste, nutrition, and digestive comfort, so you can enjoy the flavors of fall without worry.

26 Delicious Fall Low FODMAP Recipes for Every Meal

Eating low FODMAP doesn’t mean missing out on the best flavors of fall.

With these 26 carefully curated recipes, you can enjoy roasted vegetables, warming soups, hearty grain bowls, and naturally sweet desserts—all crafted to be gentle on digestion.

Whether you’re cooking for yourself or preparing a comforting meal for family and friends, these recipes make it easy to embrace the tastes and aromas of autumn without compromise.

Fall is the perfect time to explore seasonal ingredients in a low FODMAP-friendly way, and with this collection, you can create meals that are satisfying, flavorful, and nourishing all season long.

Autumn Harvest Quinoa Salad

This vibrant autumn quinoa salad combines the nutty flavor of quinoa with roasted fall vegetables and a tangy maple-Dijon dressing.

Packed with nutrients and naturally low in FODMAPs, it’s perfect as a side dish or light main course during the crisp fall season.

Ingredients:

• 1 cup quinoa, rinsed
• 2 cups water
• 1 medium carrot, diced
• 1 small parsnip, diced
• 1 small zucchini, diced
• 1 tablespoon garlic-infused oil (low FODMAP)
• Salt and pepper to taste
• 1/4 cup toasted pumpkin seeds
• 2 tablespoons fresh parsley, chopped

For the dressing:

• 2 tablespoons olive oil
• 1 tablespoon pure maple syrup
• 1 teaspoon Dijon mustard
• 1 teaspoon apple cider vinegar
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. Toss the diced carrot, parsnip, and zucchini with garlic-infused oil, salt, and pepper. Spread evenly on the baking sheet and roast for 20–25 minutes until tender and slightly caramelized.
3. Meanwhile, cook the quinoa. In a medium saucepan, bring water to a boil, add quinoa, reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let it sit covered for 5 minutes, then fluff with a fork.
4. In a small bowl, whisk together olive oil, maple syrup, Dijon mustard, apple cider vinegar, salt, and pepper to make the dressing.
5. Combine the roasted vegetables, cooked quinoa, and parsley in a large bowl. Drizzle with dressing and toss gently to combine. Top with toasted pumpkin seeds before serving.

This salad is hearty yet light, with the natural sweetness of roasted vegetables and the crunch of pumpkin seeds making it a comforting fall dish.

Perfect for lunch or dinner, and easily packed for on-the-go meals.

Roasted Pumpkin and Sage Risotto

A creamy, comforting risotto made with low FODMAP ingredients, tender pumpkin, and fragrant fresh sage.

This dish highlights autumn flavors without triggering digestive discomfort, making it an ideal cozy fall dinner.

Ingredients:

• 1 1/2 cups Arborio rice
• 4 cups low FODMAP vegetable broth, warmed
• 2 tablespoons garlic-infused oil (low FODMAP)
• 1 cup pumpkin puree (fresh or canned, unsweetened)
• 1/4 cup dry white wine (optional)
• 1 tablespoon fresh sage, chopped
• 1/4 cup lactose-free Parmesan cheese (optional)
• Salt and pepper to taste
• 1 tablespoon butter or vegan butter

Instructions:

1. In a large saucepan, heat garlic-infused oil over medium heat. Add Arborio rice and stir for 1–2 minutes to lightly toast the grains.
2. If using wine, pour in and cook until mostly absorbed.
3. Gradually add warm vegetable broth, one ladle at a time, stirring frequently. Allow the rice to absorb most of the liquid before adding the next ladle.
4. When the rice is creamy and tender (about 18–20 minutes), stir in pumpkin puree, butter, sage, and lactose-free Parmesan. Adjust salt and pepper to taste.
5. Serve immediately while warm, garnished with extra sage if desired.

Rich and creamy without using high-FODMAP ingredients, this pumpkin risotto brings comfort and warmth to any autumn evening.

The gentle sweetness of pumpkin pairs beautifully with the earthy aroma of sage.

Maple-Glazed Carrot and Parsnip Soup

A smooth and silky fall soup with naturally sweet carrots and parsnips, finished with a hint of maple syrup.

Low FODMAP, nourishing, and perfect for chilly evenings, this soup is both simple and satisfying.

Ingredients:

• 3 large carrots, peeled and chopped
• 2 medium parsnips, peeled and chopped
• 2 tablespoons garlic-infused oil (low FODMAP)
• 4 cups low FODMAP vegetable broth
• 1 teaspoon fresh thyme leaves
• 1 tablespoon pure maple syrup
• Salt and pepper to taste
• 2 tablespoons lactose-free cream or coconut cream (optional)

Instructions:

1. Heat garlic-infused oil in a large pot over medium heat. Add chopped carrots and parsnips, and sauté for 5–7 minutes until slightly softened.
2. Pour in vegetable broth and bring to a boil. Reduce heat to a simmer, cover, and cook for 20–25 minutes until vegetables are tender.
3. Remove from heat and use an immersion blender to puree the soup until smooth.
4. Stir in maple syrup, thyme, and cream if using. Season with salt and pepper to taste.
5. Reheat gently before serving. Garnish with fresh thyme or a drizzle of cream for an elegant touch.

This soup captures the essence of fall with its naturally sweet, earthy flavors.

It’s a soothing starter or light main, perfect for cozy evenings while keeping digestion gentle.

Sage-Roasted Butternut Squash with Walnuts

A simple yet flavorful side dish highlighting tender, caramelized butternut squash and toasted walnuts.

Infused with fresh sage and a touch of maple syrup, this low FODMAP recipe is perfect for autumn dinners.

Ingredients:

• 1 medium butternut squash, peeled and cubed
• 2 tablespoons garlic-infused oil (low FODMAP)
• 1 tablespoon pure maple syrup
• 1 teaspoon fresh sage, chopped
• 1/4 cup walnuts, roughly chopped
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
2. Toss the butternut squash cubes with garlic-infused oil, maple syrup, sage, salt, and pepper. Spread evenly on the prepared baking sheet.
3. Roast for 25–30 minutes, turning halfway through, until the squash is tender and caramelized.
4. Toast the walnuts in a dry skillet over medium heat for 3–4 minutes until fragrant.
5. Sprinkle toasted walnuts over the roasted squash before serving.

This dish balances sweetness, nuttiness, and herbaceous flavors, making it an irresistible fall side that pairs well with roasted meats or plant-based mains.

Low FODMAP Autumn Chili

A hearty, comforting chili using low FODMAP ingredients like bell peppers, carrots, and canned lentils.

Spiced with smoked paprika and cumin, it’s warming, filling, and perfect for chilly fall evenings.

Ingredients:

• 1 tablespoon garlic-infused oil (low FODMAP)
• 1 red bell pepper, chopped
• 2 medium carrots, diced
• 1 zucchini, chopped
• 1 can (14 oz) lentils, drained and rinsed (low FODMAP portion: ½ cup)
• 1 can (14 oz) diced tomatoes
• 1 teaspoon smoked paprika
• 1 teaspoon ground cumin
• 1/2 teaspoon chili powder (optional, low FODMAP portion)
• Salt and pepper to taste
• 2 cups low FODMAP vegetable broth

Instructions:

1. Heat garlic-infused oil in a large pot over medium heat. Add bell pepper, carrots, and zucchini. Sauté for 5–7 minutes until slightly softened.
2. Stir in smoked paprika, cumin, and chili powder. Cook for 1 minute until fragrant.
3. Add lentils, diced tomatoes, and vegetable broth. Bring to a boil, then reduce heat and simmer uncovered for 20–25 minutes until vegetables are tender and flavors meld.
4. Season with salt and pepper to taste. Serve hot, optionally garnished with chopped parsley or lactose-free cheese.

This chili is comforting and filling without relying on high FODMAP ingredients like onions or garlic, making it ideal for a cozy autumn dinner.

Roasted Carrot and Fennel Soup

A silky, aromatic soup featuring roasted carrots and fennel.

Naturally sweet and low FODMAP, this soup is perfect for fall lunches or light dinners and pairs wonderfully with gluten-free bread.

Ingredients:

• 4 large carrots, peeled and chopped
• 1 fennel bulb, chopped (fronds reserved for garnish)
• 2 tablespoons garlic-infused oil (low FODMAP)
• 4 cups low FODMAP vegetable broth
• 1 teaspoon fresh thyme leaves
• Salt and pepper to taste
• 2 tablespoons lactose-free cream or coconut cream (optional)

Instructions:

1. Preheat the oven to 400°F (200°C). Toss carrots and fennel with garlic-infused oil, salt, and pepper. Roast for 25–30 minutes until tender and lightly caramelized.
2. Transfer roasted vegetables to a large pot and add vegetable broth. Simmer for 5–10 minutes to blend flavors.
3. Use an immersion blender to puree the soup until smooth. Stir in thyme and cream if desired. Adjust seasoning with salt and pepper.
4. Serve hot, garnished with reserved fennel fronds.

This soup offers a delicate balance of sweetness from the roasted vegetables and herbal notes from thyme and fennel, making it a soothing low FODMAP dish for the fall season.

Roasted Sweet Potato and Kale Bowl

A hearty, nutrient-packed bowl featuring roasted sweet potatoes, sautéed kale, and quinoa.

This low FODMAP recipe is both satisfying and perfect for a cozy fall lunch or dinner.

Ingredients:

• 2 medium sweet potatoes, peeled and cubed
• 1 tablespoon garlic-infused oil (low FODMAP)
• Salt and pepper to taste
• 2 cups cooked quinoa
• 2 cups kale, chopped
• 1 tablespoon olive oil
• 1 teaspoon smoked paprika
• 1/4 cup toasted pumpkin seeds
• 2 tablespoons lemon juice

Instructions:

1. Preheat the oven to 400°F (200°C). Toss sweet potato cubes with garlic-infused oil, salt, and pepper. Roast for 25–30 minutes until tender.
2. While sweet potatoes roast, sauté kale in olive oil with smoked paprika for 5 minutes until wilted.
3. Assemble bowls with quinoa as the base, top with roasted sweet potatoes and sautéed kale.
4. Sprinkle pumpkin seeds over the top and drizzle with lemon juice.

This colorful, balanced bowl is warm, comforting, and full of seasonal flavors, ideal for nourishing fall meals.

Low FODMAP Pumpkin Curry

A creamy, aromatic pumpkin curry made with coconut milk and warming spices.

This low FODMAP recipe is comforting and perfect over rice for a satisfying fall dinner.

Ingredients:

• 1 tablespoon garlic-infused oil (low FODMAP)
• 2 cups pumpkin, cubed
• 1 red bell pepper, chopped
• 1 can (14 oz) coconut milk
• 1 tablespoon curry powder (low FODMAP portion)
• 1 teaspoon turmeric
• 1/2 teaspoon cumin
• Salt and pepper to taste
• Fresh cilantro for garnish
• Cooked rice, for serving

Instructions:

1. Heat garlic-infused oil in a large pan over medium heat. Add pumpkin and bell pepper, sauté for 5–7 minutes.
2. Stir in curry powder, turmeric, and cumin, cooking for 1 minute until fragrant.
3. Pour in coconut milk, bring to a simmer, and cook for 15–20 minutes until pumpkin is tender and curry is thickened.
4. Season with salt and pepper. Serve over cooked rice, garnished with fresh cilantro.

This creamy, flavorful curry showcases autumn produce while keeping it gentle on digestion.

It’s perfect for warming up during chilly evenings.

Maple-Roasted Carrots and Parsnip Medley

A sweet and savory side dish of roasted carrots and parsnips with a hint of maple syrup and fresh thyme.

Low FODMAP and naturally delicious, it pairs well with any fall entrée.

Ingredients:

• 3 carrots, peeled and sliced
• 2 parsnips, peeled and sliced
• 1 tablespoon garlic-infused oil (low FODMAP)
• 1 tablespoon maple syrup
• 1 teaspoon fresh thyme leaves
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C). Toss carrots and parsnips with garlic-infused oil, maple syrup, thyme, salt, and pepper.
2. Spread on a baking sheet and roast for 25–30 minutes, turning halfway through, until caramelized and tender.

This dish is simple yet flavorful, highlighting natural sweetness and earthy herbs for a classic fall side.

Low FODMAP Autumn Lentil Soup

A hearty lentil soup made with low FODMAP vegetables like carrots, zucchini, and spinach.

Spiced with cumin and smoked paprika, it’s a warming, digestion-friendly fall dish.

Ingredients:

• 1 tablespoon garlic-infused oil (low FODMAP)
• 2 carrots, diced
• 1 zucchini, diced
• 1/2 cup canned lentils, drained and rinsed (low FODMAP portion)
• 4 cups low FODMAP vegetable broth
• 1 teaspoon smoked paprika
• 1/2 teaspoon cumin
• Salt and pepper to taste
• 1 cup fresh spinach

Instructions:

1. Heat garlic-infused oil in a large pot over medium heat. Add carrots and zucchini and sauté for 5 minutes.
2. Stir in smoked paprika and cumin, cooking for 1 minute.
3. Add lentils and vegetable broth, bring to a boil, then reduce heat and simmer for 20 minutes.
4. Stir in spinach just before serving. Season with salt and pepper.

This soup is hearty, nutrient-dense, and gentle on digestion, making it a go-to comfort food for the fall season.

Low FODMAP Roasted Pumpkin Risotto

A creamy risotto infused with roasted pumpkin and fresh herbs.

This low FODMAP version is comforting, flavorful, and ideal for a cozy autumn dinner.

Ingredients:

• 1 1/2 cups Arborio rice
• 1 cup roasted pumpkin, cubed
• 4 cups low FODMAP vegetable broth, warmed
• 2 tablespoons garlic-infused oil (low FODMAP)
• 1/4 cup lactose-free Parmesan cheese (optional)
• 1 teaspoon fresh thyme leaves
• Salt and pepper to taste

Instructions:

1. Heat garlic-infused oil in a large saucepan over medium heat. Add Arborio rice and toast for 2 minutes.
2. Gradually add warm vegetable broth, stirring frequently until absorbed before adding more.
3. Stir in roasted pumpkin, thyme, and Parmesan cheese. Adjust seasoning with salt and pepper.
4. Serve immediately, garnished with extra thyme.

The creamy texture of the risotto combined with sweet roasted pumpkin makes this dish a comforting fall favorite without high FODMAP ingredients.

Low FODMAP Autumn Stuffed Bell Peppers

Bell peppers stuffed with a flavorful mixture of quinoa, roasted vegetables, and herbs.

This low FODMAP recipe is satisfying, colorful, and perfect for fall dinners.

Ingredients:

• 4 large bell peppers, tops removed and seeds discarded
• 1 cup cooked quinoa
• 1 cup roasted pumpkin, diced
• 1 zucchini, diced
• 1 tablespoon garlic-infused oil (low FODMAP)
• 1 teaspoon dried oregano
• Salt and pepper to taste
• 2 tablespoons lactose-free cheese (optional)

Instructions:

1. Preheat oven to 375°F (190°C).
2. Sauté roasted pumpkin and zucchini in garlic-infused oil for 5 minutes. Stir in oregano, salt, and pepper.
3. Mix the vegetables with cooked quinoa. Stuff the bell peppers with this mixture.
4. Place peppers in a baking dish, cover with foil, and bake for 25–30 minutes. Remove foil and top with lactose-free cheese, baking 5 more minutes until melted.

These stuffed peppers are wholesome, satisfying, and packed with seasonal flavors, making them an ideal centerpiece for a low FODMAP fall dinner.

Cinnamon-Spiced Baked Apples

Tender baked apples infused with cinnamon and a touch of maple syrup.

This low FODMAP dessert is naturally sweet, fragrant, and perfect for cozy fall evenings.

Ingredients:

• 4 medium apples (firm variety like Honeycrisp)
• 2 tablespoons maple syrup
• 1 teaspoon ground cinnamon
• 1/4 cup chopped walnuts
• 1 tablespoon butter or vegan butter

Instructions:

1. Preheat oven to 375°F (190°C). Core the apples, leaving the bottom intact.
2. In a small bowl, mix walnuts, cinnamon, and maple syrup. Stuff each apple with the mixture.
3. Place apples in a baking dish, dot with butter on top of each apple.
4. Bake for 25–30 minutes until apples are tender. Serve warm.

These baked apples are a sweet, warming treat with minimal ingredients, making them a simple low FODMAP dessert for fall.

Low FODMAP Pumpkin Muffins

Moist and flavorful pumpkin muffins made with low FODMAP ingredients.

Perfect for breakfast or a snack, these muffins embrace autumn flavors while being gentle on digestion.

Ingredients:

• 1 1/2 cups gluten-free flour
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1 teaspoon cinnamon
• 1/2 teaspoon nutmeg
• 1/4 teaspoon salt
• 1 cup canned pumpkin puree
• 1/2 cup maple syrup
• 1/4 cup vegetable oil
• 2 eggs (or egg replacer)

Instructions:

1. Preheat oven to 350°F (175°C). Line a muffin tin with paper liners.
2. In a large bowl, whisk together flour, baking powder, baking soda, cinnamon, nutmeg, and salt.
3. In another bowl, mix pumpkin puree, maple syrup, oil, and eggs.
4. Combine wet and dry ingredients, stirring until just combined.
5. Divide batter into muffin cups and bake for 20–25 minutes, until a toothpick comes out clean.

These pumpkin muffins are soft, flavorful, and perfect for a low FODMAP fall breakfast or snack.

Roasted Carrot and Ginger Soup

A velvety soup with roasted carrots and fresh ginger, offering a gentle warming spice. Low FODMAP and nutrient-dense, perfect for fall lunches or dinners.

Ingredients:

• 4 large carrots, peeled and chopped
• 1 tablespoon garlic-infused oil (low FODMAP)
• 1 teaspoon fresh ginger, grated
• 4 cups low FODMAP vegetable broth
• Salt and pepper to taste
• 2 tablespoons lactose-free cream or coconut cream (optional)

Instructions:

1. Preheat oven to 400°F (200°C). Toss carrots with garlic-infused oil, salt, and pepper. Roast for 25–30 minutes.
2. Transfer roasted carrots to a pot, add broth and grated ginger. Simmer for 10 minutes.
3. Use an immersion blender to puree until smooth. Stir in cream if desired and adjust seasoning.

This soup is smooth, comforting, and highlights the natural sweetness of carrots with the gentle warmth of ginger.

Low FODMAP Autumn Grain Bowl

A nourishing grain bowl with roasted fall vegetables, quinoa, and a simple maple-Dijon dressing.

A versatile, low FODMAP option for lunch or dinner.

Ingredients:

• 1 cup cooked quinoa
• 1 cup roasted pumpkin cubes
• 1 cup roasted carrots
• 1 tablespoon garlic-infused oil (low FODMAP)
• 2 tablespoons pumpkin seeds
• 2 tablespoons olive oil
• 1 tablespoon maple syrup
• 1 teaspoon Dijon mustard
• Salt and pepper to taste

Instructions:

1. Roast pumpkin and carrots in garlic-infused oil at 400°F (200°C) for 25 minutes until tender.
2. In a small bowl, whisk together olive oil, maple syrup, Dijon mustard, salt, and pepper.
3. Assemble bowls with quinoa, roasted vegetables, and pumpkin seeds. Drizzle with dressing before serving.

This colorful, filling grain bowl is hearty and nutrient-rich, offering a comforting and gentle meal for fall.

Low FODMAP Apple Crisp

A warm and crunchy apple crisp made with low FODMAP ingredients.

Sweetened naturally with maple syrup and topped with oats and walnuts, it’s a classic fall dessert.

Ingredients:

• 4 cups peeled and sliced apples
• 2 tablespoons maple syrup
• 1 teaspoon cinnamon
• 1/2 cup gluten-free oats
• 1/4 cup chopped walnuts
• 2 tablespoons coconut oil or butter
• Pinch of salt

Instructions:

1. Preheat oven to 350°F (175°C). Toss apples with 1 tablespoon maple syrup and cinnamon, place in a baking dish.
2. In a separate bowl, mix oats, walnuts, coconut oil, remaining maple syrup, and salt. Sprinkle over apples.
3. Bake for 30–35 minutes until apples are tender and topping is golden.

This crisp is naturally sweet, lightly spiced, and perfect for a low FODMAP dessert on a chilly fall day.

Low FODMAP Roasted Root Vegetable Medley

A simple roasted root vegetable dish featuring carrots, parsnips, and turnips.

Low FODMAP, colorful, and flavorful, ideal as a side dish for fall dinners.

Ingredients:

• 2 carrots, chopped
• 2 parsnips, chopped
• 1 small turnip, chopped
• 1 tablespoon garlic-infused oil (low FODMAP)
• 1 teaspoon fresh thyme
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C). Toss vegetables with garlic-infused oil, thyme, salt, and pepper.
2. Spread evenly on a baking sheet and roast for 25–30 minutes until tender and caramelized.

This colorful root vegetable medley is simple, delicious, and perfect for complementing any low FODMAP fall main course.

Low FODMAP Butternut Squash Soup

A creamy, comforting soup made from roasted butternut squash, infused with warming spices.

Naturally sweet and low FODMAP, it’s perfect for fall lunches or dinners.

Ingredients:

• 1 medium butternut squash, peeled and cubed
• 2 tablespoons garlic-infused oil (low FODMAP)
• 4 cups low FODMAP vegetable broth
• 1 teaspoon ground cinnamon
• 1/4 teaspoon ground nutmeg
• Salt and pepper to taste
• 2 tablespoons lactose-free cream or coconut cream (optional)

Instructions:

1. Preheat oven to 400°F (200°C). Toss squash cubes with garlic-infused oil, salt, and pepper. Roast for 25–30 minutes until tender.
2. Transfer roasted squash to a pot, add vegetable broth, cinnamon, and nutmeg. Simmer for 10 minutes.
3. Use an immersion blender to puree until smooth. Stir in cream if desired and adjust seasoning.

This soup is velvety and warming, highlighting the natural sweetness of butternut squash and cozy autumn spices.

Low FODMAP Roasted Beet Salad

A colorful salad with roasted beets, arugula, walnuts, and a tangy maple-Dijon dressing. Low FODMAP, nutrient-rich, and perfect as a fall side or light main.

Ingredients:

• 3 medium beets, peeled and cubed
• 2 tablespoons garlic-infused oil (low FODMAP)
• Salt and pepper to taste
• 4 cups arugula
• 1/4 cup toasted walnuts
• 2 tablespoons olive oil
• 1 tablespoon maple syrup
• 1 teaspoon Dijon mustard

Instructions:

1. Preheat oven to 400°F (200°C). Toss beet cubes with garlic-infused oil, salt, and pepper. Roast for 25–30 minutes until tender.
2. In a small bowl, whisk together olive oil, maple syrup, and Dijon mustard for dressing.
3. Combine roasted beets, arugula, and walnuts in a bowl. Drizzle with dressing and toss gently.

This salad is sweet, tangy, and earthy, offering a vibrant low FODMAP option that captures the essence of fall.

Low FODMAP Pumpkin Pancakes

Fluffy pumpkin pancakes perfect for fall breakfasts, naturally sweetened with maple syrup and gentle on digestion.

Ingredients:

• 1 1/2 cups gluten-free flour
• 1 teaspoon baking powder
• 1/2 teaspoon cinnamon
• 1/4 teaspoon nutmeg
• 1/4 teaspoon salt
• 1 cup canned pumpkin puree
• 1/2 cup lactose-free milk or almond milk
• 2 tablespoons maple syrup
• 2 eggs (or egg replacer)
• 1 tablespoon vegetable oil

Instructions:

1. In a large bowl, whisk together flour, baking powder, cinnamon, nutmeg, and salt.
2. In another bowl, combine pumpkin puree, milk, maple syrup, eggs, and oil.
3. Add wet ingredients to dry ingredients and stir until just combined.
4. Heat a nonstick skillet over medium heat and pour 1/4 cup batter per pancake. Cook 2–3 minutes per side until golden.

These pancakes are light, fluffy, and full of autumn flavor, making them a comforting low FODMAP breakfast option.

Low FODMAP Roasted Brussels Sprouts

Crispy, caramelized Brussels sprouts with garlic-infused oil and fresh thyme. Low FODMAP, simple, and perfect as a fall side dish.

Ingredients:

• 1 lb Brussels sprouts, halved
• 2 tablespoons garlic-infused oil (low FODMAP)
• 1 teaspoon fresh thyme leaves
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C). Toss Brussels sprouts with garlic-infused oil, thyme, salt, and pepper.
2. Spread evenly on a baking sheet and roast for 20–25 minutes, stirring halfway, until crisp and caramelized.

These roasted Brussels sprouts are crispy, flavorful, and an easy low FODMAP side for any fall meal.

Low FODMAP Autumn Quinoa Pilaf

A warm quinoa pilaf with roasted carrots, parsnips, and a hint of sage. Low FODMAP, wholesome, and perfect as a side or main dish.

Ingredients:

• 1 cup quinoa, rinsed
• 2 cups low FODMAP vegetable broth
• 1 cup roasted carrots, diced
• 1 cup roasted parsnips, diced
• 1 tablespoon garlic-infused oil (low FODMAP)
• 1 teaspoon fresh sage, chopped
• Salt and pepper to taste

Instructions:

1. Cook quinoa in vegetable broth according to package instructions.
2. In a large bowl, combine cooked quinoa, roasted carrots and parsnips, garlic-infused oil, and sage.
3. Season with salt and pepper, toss gently, and serve warm.

This pilaf is nutty, sweet, and herbaceous, offering a cozy low FODMAP dish ideal for autumn meals.

Low FODMAP Cinnamon-Spiced Pear Crumble

A gentle, sweet pear crumble with a crisp oat topping. Low FODMAP and naturally sweet, this dessert highlights fall flavors beautifully.

Ingredients:

• 4 ripe pears, peeled, cored, and sliced
• 1 tablespoon maple syrup
• 1 teaspoon cinnamon
• 1/2 cup gluten-free oats
• 1/4 cup chopped walnuts
• 2 tablespoons coconut oil or butter
• Pinch of salt

Instructions:

1. Preheat oven to 350°F (175°C). Toss pears with maple syrup and cinnamon, place in a baking dish.
2. In a bowl, mix oats, walnuts, coconut oil, and salt. Sprinkle over pears.
3. Bake for 30–35 minutes until pears are tender and topping is golden.

This pear crumble is warm, sweet, and lightly spiced, making it a perfect low FODMAP dessert for cozy autumn evenings.

Low FODMAP Roasted Acorn Squash with Sage

A simple and flavorful dish featuring tender roasted acorn squash, lightly seasoned with garlic-infused oil and fresh sage.

Perfect as a low FODMAP side for any autumn meal.

Ingredients:

• 1 medium acorn squash, halved and seeds removed
• 2 tablespoons garlic-infused oil (low FODMAP)
• 1 teaspoon fresh sage, chopped
• 1 tablespoon maple syrup
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C). Brush the cut sides of the acorn squash with garlic-infused oil and maple syrup.
2. Sprinkle with chopped sage, salt, and pepper. Place squash cut-side down on a baking sheet lined with parchment paper.
3. Roast for 30–35 minutes until tender.
4. Remove from oven and serve warm as a side dish.

This roasted acorn squash is naturally sweet, aromatic, and simple to prepare, making it a comforting low FODMAP addition to any fall meal.

Low FODMAP Harvest Chicken and Vegetable Tray Bake

A hearty tray bake featuring chicken thighs, carrots, parsnips, and zucchini. Low FODMAP, full of autumn flavors, and easy to prepare for a weeknight dinner.

Ingredients:

• 4 chicken thighs, skin-on
• 2 tablespoons garlic-infused oil (low FODMAP)
• 2 carrots, chopped
• 2 parsnips, chopped
• 1 zucchini, chopped
• 1 teaspoon fresh rosemary, chopped
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. Toss vegetables with 1 tablespoon garlic-infused oil, salt, pepper, and rosemary. Spread on a baking tray.
3. Rub remaining garlic-infused oil on chicken thighs and season with salt and pepper. Place chicken on the tray with vegetables.
4. Roast for 35–40 minutes until chicken is cooked through and vegetables are tender, turning vegetables halfway through.

This tray bake is simple, flavorful, and a complete low FODMAP meal, highlighting autumn vegetables alongside perfectly roasted chicken.